9 Amazing Benefits Women Can Expect from Strength Training

You’re a motivated go-getter. Your alarm probably went off before the sun rose. You got up, got dressed and got to the gym before most people even began to finish their last REM cycle. You are already an empowered and amazing woman, but if you’re not doing strength training, you’re probably not as amazing as you could be.

Strength training can seem intimidating but in reality, it can benefit women in so many ways. No, it doesn’t make you “too big,” so set that worry aside. Before you start on your usual routine, here are nine reasons you should head toward the free weights instead of the elliptical.

1. Calorie Afterburn

When you add weight training to your routine, even if it’s only a couple of times per week, you’re adding the potential for your body to burn more calories even when you’re resting. You might see online that a pound of muscle burns some crazy number of calories, but the reality is that one pound of muscle burns somewhere between 6 and 13 calories a day while you do nothing.

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2. Increase Flexibility

There’s still misinformation floating around in the competitive world that strength training will cause your body to become more inflexible over time. That “old wives tale” has been repeatedly proven wrong by research. Among many other examples, The University of North Dakota studied static stretches vs. strength training exercises and found those with a full-range of motion in resistance training workouts can help improve flexibility.

3. Beat Buddha Belly

It’s true what they say: you can’t spot reduce. There’s no magic way of targeting a certain area with strength training and weights to lose fat. Also, put down the pills that make promises that could also be delivered by eating right and working out. They’re a waste of money. According to Harvard Women’s Health Watch, “Core strength training can help reduce your waist circumference. Even if you don’t lose weight, you lose visceral fat and gain muscle mass.” Training the obliques and abdominal muscles with weighted core strength moves will result in getting rid of your buddha belly—eventually. There’s no quick fix, and seeing visible results in this particular area has every bit as much to do with how much weight you lift as it does with what food you put in your mouth.

4. Be Less Tired

The physical fatigue you get when you strength train has a really positive side effect: you should get better sleep! Most people who deadlift on a regular basis report having more restful sleep cycles, and average over seven hours of sleep per night. Between the ages of 26 and 62, you should try to get between seven and nine hours a night. Your body may not still be developing hormonally, but your fine motor skills and judgment rely on adequate rest.

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5. Perform Better

The strength you gain from developing the large, visually defined muscles (biceps and triceps in your arms, for instance) is balanced by the control developed in the smaller muscles like the supraspinatus and subscapularis (two of the four muscles in the rotator cuff that keep your shoulder stabilized). The agility and capability increased by weightlifting can enhance your performance in every activity you do.

6. Happier Outlook

Elle Woods said it best in Legally Blonde: “Exercise gives you endorphins. Endorphins make you happy. Happy people just don’t shoot their husbands; they just don’t.” It’s a comedy, but that’s also a completely true statement. Endorphins are the ‘feel-good’ chemicals that the brain releases for several reasons, one of which is during strenuous exercise. All jokes aside about spouses, having a happier outlook on life is what helps us weather the storms that inevitably come. The extra rainy day that makes the week feel too long, the spilled red wine, the baby that won’t sleep—these are all stressors that can be “the straw that broke the camels back” for a person without a positive outlook. Strength training, in a way, gives you emotional fortitude along with physical fortitude.

7. Feel Successful

Every time you work out with weights, you get a release of endorphins. You feel successful with each repeated muscle contraction. Completing a set of close grip bench press is a win. Walking to the shower sweaty from pushing through and finishing every set feels good. Success has many forms, but every single one of the times you’ve ever felt successful, your body gives you a reward in the form of a hit of dopamine. That tiny bit of euphoria you feel is dopamine, and seeking that feeling is what motivates us to succeed. Physical performance in the gym lets us build those feelings of success and the feelings of euphoria bleed over into the rest of our lives. Feeling successful becomes more of a natural state, giving us the confidence to set bigger and better goals.

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8. Positive Body Image

Let’s face it: people who work out look good. One glance at the people around you and you can tell who takes care of themselves and who doesn’t. When you look in the mirror, you can see the same qualities in yourself. If you’re picking up heavy things and putting them back down again, you regularly give yourself the opportunity to feel strong and capable. That feeling is then reflected; by feeling strong and capable, the person you see in the mirror is strong and capable. Having a positive body image means you’re less likely to spend time mentally picking at flaws that only you can see.

9. Have Better Sex

Out of all the positive side effects received from hitting the free weights in the gym a few times a week, the best has got to be having a better sex life! First, having an orgasm releases more endorphins, which enhance that beautiful body image. Second, having sex causes the brain to release dopamine and oxytocin—the Love Hormone—that causes each person to feel happier, more attractive and to develop strong bonds with their partners.

17 Ideas to Get Motivated to Lose Weight Now

You made it here – the decision to lose weight! This means that mindfulness is kicking in. This is important for motivation, weight loss, and health. Being healthy and active is necessary!

Our bodies were meant to move, not be sedentary. For weight loss, the success of your journey is based on your ability to stay motivated throughout.

Motivation is easy at first, but holding on to it may breed a little challenge. Please know that this is normal. You will have days where motivation is at its all-time high and other days where motivation is at an all-time low.

In this article, we’ll look into some of the best ideas on how to get motivated to lose weight and why we lose motivation easily along the weight loss journey.

Motivation and Inspiration for Losing Weight

There are varied reasons for wanting to lose weight. The one common factor: everyone needs motivation.

One piece of advice:

Motivation comes a little easier when you determine the reason for wanting to lose weight.

What is/are your motivating factors for losing weight? It is important to understand your “why”, no matter how small.

Losing weight, even just 5% of your weight can help:

Improve blood sugar

Reduce the risk of heart disease

Lower cholesterol

Reduce joint pain

Reduce the risk of certain cancers

As someone who has been through this journey, I can tell you that it will require constant recharges of motivation.

I did it the old-fashioned way, diet, and exercise. It took me almost 3 years to achieve 85 pounds lost. That may seem like a really long time. However, keep in mind that healthy weight loss averages 1-2 pounds per week.

Motivation is really strong in the beginning, but it starts to shift when the results aren’t immediate. The results take time, and your motivation is the key to get you there.

Motivation is what gets you started. Habit is what keeps you going.

Common Weight Loss Motivation Struggles

Lack of motivation is common for many reasons. Motivation can trigger a number of emotions, making it hard to get motivated.

Some of the common motivation struggles that people face are:

1. Unsupportive Social Environment

Your social environment is your physical and social setting (home, family, friends, etc.). Many don’t realize the importance and influence of a social environment.

If you are trying to get on the right track and hear something like “oh, you don’t need to do that, let’s go out and get ice cream”, your motivation to do the right thing is will likely be impacted.

2. Lots of Hard Work for Slow Results

When you work out 5 times a week and carefully count your calories, naturally you want to see more than 2 pounds gone. Please keep in mind that normal and healthy weight loss averages 2 pounds per week – about 3500 calories burned means one pound lost.

3. Injuries

Many suffer from injuries that reduce their ability to exercise. However, you should also consider low impact exercises and exercise modifications.

Additionally, discussing approved workouts with your doctor is helpful. Exercise can still happen with an injury, but don’t lose motivation!

4. Cravings

You will have cravings, and that’s ok! Even the healthiest people have cravings. When cravings strike, be mindful of the craving and the portion.

Craving cookies? Bake them at home so that you can modify and control the recipe for your goal.

5. Healthy Food Is Expensive

There is a bit of truth and a bit of a lie here. Healthy food can be a bit expensive. However, if you eat more of a plant-based diet (fruits, vegetables, grains, etc.), the costs won’t skyrocket.

6. Lack of Time for Working Out

If losing weight is really what you are set out to accomplish, then you have to find some time. You have to schedule and coordinate your day to day to include working out.

For days that you simply can’t, make choices that force a little more movement. Park at the back of the parking lot and take the longer path to the store, take the stairs instead of the elevator, do squats while cooking, and/or do sit-ups during commercial breaks.

The Importance of Mindfulness for Motivation and Weight Loss

Be honest with yourself, how many times have you eaten something without actually thinking about what you were feeding yourself?

Mindfulness plays an important role in our everyday decisions, especially the decisions regarding our health. There are many mindfulness considerations that will help motivate you to lose weight.

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In the past, we were taught what to eat and what not to eat. However, there was no guidance on how to select and consume, which ultimately contributed to weight issues.

In general, people have a strong misconception about food and its purpose in our lives and health. This creates unhealthy habits that contribute to weight gain.

The importance of mindfulness in this journey is crucial to your weight loss success. That’s why mindfulness is essential in knowing how to get motivated to lose weight.

17 Ways to Motivate Yourself to Lose Weight

1. Love and Appreciation

Loving yourself motivates you to appreciate our body and all the things that it can do. Appreciation for the body improves body image and appreciation for body image leads to weight loss motivation.

2. Mindfulness

As discussed above, mindfulness is the key to success. Being mindful ensures that you are aware of your “why”, the reason for starting your weight loss journey, and are dedicated to making good choices that support your ultimate goal.

Mindfulness also keeps you aware throughout the process: food choices, social settings, and process/progress.

3. Be Committed

Your motivation for weight loss will suffer if you are not committed. Making a public commitment will help hold you accountable and enhance motivation.

4. Get a Mentor or Accountability Partner

Having a mentor and/or an accountability partner will help with maintaining your motivation. Having someone that inspires you and believes in you will also boost your motivation.

5. Animals Help Motivate

Getting a dog will increase movement because dogs have to go outside and play. A dog can be an accountability partner too! Not only will they make you move, but they are also awesome support beings.

6. Goal Setting

You know your “why” and now you’re ready to get started. What are your goals? Are they realistic?

As discussed above, an average of 2 pounds a week is normal and healthy weight loss. Setting goals like “I plan on losing 15 pounds in a week” will result in a lack of motivation at the end of the week.

7. Pace Yourself

The weight loss journey is a lifestyle transformation journey. This doesn’t happen within a few days.

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Habits take time to break. Don’t lose hope!

8. Perfection Doesn’t Exist and Setbacks Will Happen

Don’t be so hard on yourself. Be patient and love yourself through this process. This isn’t an easy journey, so expect a few setbacks as you transition and get into the groove.

9. Don’t Set Your Eyes on the End, Set Them on Each Day

What I mean is, focus on the journey, not the end goal.

If you are trying to lose 50 pounds, focusing on that number will motivate you initially, but it will cause a lack of motivation later due to being overwhelmed about the length of time.

Instead, focus on your daily goals.

10. Incorporate a Plan That Fits Your Daily Life

Everyone has different responsibilities and different reasons for losing weight. One plan doesn’t work for everyone.

Build your own plan – one that you can fit into your everyday life.

Mindfulness is key here and helps keep you motivated. Being mindful of your day and incorporating a weight loss plan is important.

11. Don’t Weigh Yourself Everyday

This is a huge NO. Weighing in once a week and keeping track of progress is what you need. Weighing yourself once a day is one of the fastest ways to lose motivation.

Remember, healthy weight loss averages 2 pounds per week.

12. Don’t Focus 100% on the Scale

The scale is just one way to track progression and even in that, special considerations must be given. You may have gotten on the scale 2 weeks ago and have lost 15 pounds, but this week you may gain 5 pounds.

If you turned fat into muscle, this will happen, so don’t lose motivation! This is a good thing. It means that you are burning fat and building muscle, and building muscle means toning up.

13. Celebrate and Reward Yourself

When you reach a goal, celebrate! Share your success with your social environment.

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Being happy and celebrating your achievement enhances motivation.

14. Hire a Trainer

It is okay to hire a professional trainer to help motivate and coach you toward your weight loss goal. The trainer doesn’t have to be a workout trainer. You can consider a dietician or therapist.

15. Use Music

Music is a motivation booster for sure! Music will help you move and groove, taking the focus off of the act and allowing happy to kick in and motivate you.

Research conducted by the North American Association for the Study of Obesity found that those who listened to music while exercising were more likely to stick with it than those who didn’t.

16. Keep Those Jeans

You may have a pair of jeans that you want to get back into. Keep them! Let them motivate you.

17. Take Pictures and Document Your Progress

Your body will change as your eating habits and exercise habits change. Take a picture at the start and consider a photo every 30 to 60 days. Seeing your progress will help keep you motivated.

How to Get Motivated to Lose Weight When Motivation is Lost

You may find yourself 100% motivated in the beginning and less motivated after a few weeks of trying.

Keep in mind that habits generally take 21 days to break. If you find yourself with 0 motivation after having been 100% motivated before, try these:

Go back to your why. Why did you start? What was the purpose?

Try resetting your goal. Maybe your initial goal was a little too aggressive. It’s okay to adjust and do what works for you.

Talk to a coach or trainer. It is a good idea to discuss with struggles with professionals. Many will offer free insight and advice for getting started and staying on track.

Reconsider an accountability partner and/or group. Being around like-minded people on your journey can help so much with motivation.

Find out if working out is the problem. Working out alone can be a bit boring. Have you considered a group fitness class? This goes back to being around like-minded people who are sharing your journey.

Get more motivational messages. Words and phrases of affirmation are so important. Loving yourself and being patient with yourself is at the core of success for this journey. How about waking up each day to a motivational message that you wrote for yourself?

Stop comparing yourself to others. Weight loss reasons, weight loss motivation, and weight loss journeys are different for everyone. Focusing on the journey of others takes you away from your goals and accomplishments. Don’t compare your progress with anyone else’s. This is your journey and you’ll do great!

The Bottom Line

It took me almost 3 years to lose 85 pounds. I have kept my current weight for over 5 years and counting. This guide on how to get motivated to lose weight is only here to help you. It’s still up to you whether you will follow them or not.

Mindfulness and lifestyle transformations really are key for keeping it off. Your journey will make you strong, educate you, and transform you.

Your motivation is within. Find your “why”, hang on to it, be patient, love yourself, and you will find success at the end of the journey.